Trilogy Health & Performance

12/15/2025

Feeling “off” doesn’t always show up on standard labs.

Low energy, stubborn weight, poor recovery, brain fog, and inconsistency aren’t character flaws — they’re signals.

The Health Restore Challenge is designed to help you understand why your body is struggling and how to support it with science, structure, and community.

No extremes.
No guessing.
No doing this alone.

We’re here to guide you.
Teach you.
Connect you.
And help you heal.

🔗 Link in bio to learn more.

12/11/2025

You can enjoy traditional holiday meals without the usual bloating, heartburn, or discomfort. With the right strategy, holiday eating doesn’t have to derail your digestive health.

Action Steps to Support Digestion
• Prime digestion before meals: digestive bitters or ACV + water
• Begin meals with fiber-rich vegetables
• Use digestive enzymes when eating rich or challenging foods
• Hydrate between meals to avoid diluting stomach acid
• Create fasting windows between celebrations for digestive recovery

The Functional Difference
• Instead of restriction or treating symptoms after they appear, functional medicine focuses on strengthening digestion before, during, and after holiday eating, so you can enjoy food and feel great.

Next Week: Tools to maintain emotional balance during the holidays, stress, expectations, and family dynamics.

12/09/2025

Holiday meals shouldn’t mean weeks of bloating, heartburn, or discomfort. Here’s how to build Holiday Digestive Resilience, so you can enjoy your favorites without the fallout.

Why It Matters
• Holiday patterns challenge even healthy digestion
• Discomfort can dampen holiday joy
• Simple strategies prevent most issues
• You can enjoy without restriction
• Resilience supports long-term digestive health

The Science (Simplified)
Your digestion thrives on routine. Holidays disrupt:
• Irregular meal timing
• Unfamiliar / rich foods
• Stress → reduced digestive blood flow + altered enzymes
• High-sugar + high-fat combos = the “perfect storm”

Digestive issues aren’t inevitable, you just need a plan.
Common Misconceptions
❌ “Holiday digestive issues are unavoidable.”
❌ “The only solution is strict restriction.”

12/03/2025

Holiday stress is multifaceted—physical, emotional, and practical. Here’s what happens in your body:

🍽️ Digestive Disruption
•Stress diverts blood flow away from digestion
•Irregular meal timing affects enzyme production
•Rich/novel foods strain digestion
•Alcohol irritates the gut lining
•Can trigger or worsen GI symptoms

💛 Emotional Amplification
•Family dynamics resurface old patterns
•Comparison to “perfect holidays” creates pressure
•Financial strain adds tension
•Grief or memories of loved ones intensify emotions
•Emotional stress → real physiological changes

✨ The Big Picture: Combined stressors create a heavier total load than any one factor alone, making this season uniquely challenging.

Good news: with preparation and realistic strategies, you can support your wellbeing.

12/02/2025

The holiday season can be joyful… and physically stressful. Here’s why your body feels it more this time of year:

🧠 The Cortisol Connection
• Holiday schedule changes disrupt your natural cortisol rhythm
• Travel + time zone changes throw off hormonal timing
• Late nights compromise sleep → cortisol imbalance
• Sugar + alcohol worsen dysregulation
•Impacts energy, mood, digestion, immunity

🛡️ The Immune Impact
•Stress hormones suppress key immune functions
•Travel exposes you to unfamiliar pathogens
•Indoor gatherings increase virus transmission
•Poor sleep weakens immune defenses
•Makes seasonal illness more likely

✨ Why it matters: Your body reacts the same to excitement and overwhelm, holiday “good stress” still triggers a physical response.

12/02/2025

11/28/2025

Your gut plays a major role in your blood sugar, weight, hunger hormones, and metabolic resilience.
Here’s how to support a healthier, metabolism-friendly microbiome:

🌱 Plant Diversity (Goal: 30+ weekly)
• More plant variety = more beneficial bacteria
• Different fibers fuel different microbial species
• Polyphenols in colorful plants act as natural prebiotics

✨ Strategic Prebiotic Fibers
• Inulin: chicory, onions, Jerusalem artichokes
• Resistant starch: cooled potatoes, green bananas
• Beta-glucans: oats, barley, medicinal mushrooms
• Arabinogalactans: carrots, radishes, tomatoes

🦠 Targeted Probiotic Species
• Akkermansia muciniphila → improved insulin sensitivity
• Lactobacillus & Bifidobacterium → increased SCFAs
• Personalized blends provide better glucose responses

⚠️ Minimize Microbiome Disruptors
• Limit unnecessary antibiotics
• Avoid artificial sweeteners
• Watch emulsifiers in processed foods
• Moderate alcohol intake
Functional medicine reminds us: Metabolic health begins in the gut.

11/25/2025

Your gut microbiome isn’t just about digestion, it's a key regulator of your entire metabolic system.

Trillions of microbes cast ‘votes’ with every meal, influencing whether food becomes fuel, fat, or nourishment for beneficial bacteria.

🧠 Why your gut controls your blood sugar:
• Shapes carb processing, insulin response, and metabolism
• Explains why the same meal affects people differently
• Helps clarify antibiotic-related weight changes
• Shows why probiotics improve metabolic markers
• Reveals how fiber reduces long-term diabetes risk

🔬 Key mechanisms:
• Fermentation & SCFAs: Bacteria create butyrate, propionate & acetate → improved insulin sensitivity, GLP-1 regulation, and fat usage
• Gut Barrier Integrity: Dysbiosis → “leaky gut,” inflammation, increased insulin resistance
• Bile Acid Metabolism: Bacteria convert bile acids into metabolic signals that influence glucose production & fat absorption
• Carb Utilization: Some microbes extract more calories; others intercept carbs before they spike blood sugar
Your gut is one of the most powerful drivers of metabolic health.

11/21/2025

Cognitive and mood symptoms often have metabolic origins. Stabilizing blood sugar supports clearer thinking and steadier mood.

🍽️ Metabolic stabilization:
• Protein-centered meals
• Strategic carb timing + quality
• Chromium + magnesium
• Meal spacing for stable glucose

⚡ Fuel flexibility:
• Support ketone production
• Appropriate intermittent fasting
• MCT oil for ketone availability
• Patterns that build metabolic flexibility

🛡️ Neuroprotective support:
• Antioxidants to reduce glycation damage
• Anti-inflammatory compounds
• Phospholipids for membrane health
• Neurotrophic factors for resilience

🌙 Circadian alignment:
• Sync meals with metabolic rhythms
• Support overnight brain recovery
• Use light exposure to reinforce cycles
• Prioritize sleep for detoxification
Supporting blood sugar stability helps address the root metabolic drivers behind cognitive imbalance.

11/19/2025

At Trilogy Health & Performance, we use a systems-based approach: the musculoskeletal, neurological, and metabolic systems work together, so we evaluate and support them as a unified network. When one system is off, the whole body compensates, leading to pain, fatigue, inflammation, or metabolic issues.

Our mission is to identify the upstream drivers and correct them with precision.
We use detailed assessments, targeted rehab, clinical nutrition, metabolic and mitochondrial support, detox strategies, and nervous-system regulation to restore balance and function.

This is root-cause, physiology-driven care designed to improve cellular efficiency, support healthy hormones and inflammation, and re-establish stable energy and recovery patterns.

Our goal: long-term improvement in health, performance, and resilience.

11/19/2025

Your brain uses ~20% of your body’s glucose while making up only 2% of your body weight, meaning blood sugar stability directly affects how you think and feel.

⚡ Why this connection matters:
• The brain has no glucose storage
• Mild hypoglycemia affects cognition
• Glucose swings stress neurons

🎯 Insulin in the brain:
• Brain cells contain abundant insulin receptors
• Insulin drives neurotransmitter production, growth, learning & memory
• Brain insulin resistance disrupts all these functions

🔥 High blood sugar effects:
• Chronically elevated glucose forms AGEs
• AGEs cause oxidative stress + inflammation
• Even “high-normal” blood sugar accelerates damage

🧠 Neurotransmitter effects:
• Glucose swings alter serotonin + dopamine
• Insulin resistance disrupts GABA
• Blood sugar shifts trigger adrenaline + cortisol

🔍 Common glucose-related brain symptoms:
• Brain fog after meals
• Afternoon crashes
• Anxiety when hungry
• Irritability relieved by eating
• Early-morning waking
• Memory lapses
• Fluctuating focus

11/17/2025

The Health Restore Challenge kicks off 1.1.26, and if you’re tired of feeling stuck, inflamed, fatigued, or “not yourself,” this is your sign.

This isn’t another detox trend or New Year hype.
This is 90 days of real, science-backed system support; the stuff your biology actually needs to function, regulate, and heal.

Think:
💥 Nervous system regulation
💥 Detox + drainage support
💥 Energy system reboot
💥 Better digestion + metabolism
💥 Clearer routines
💥 Weekly accountability
💥 A team behind you

You choose your level:
🔹 Insight – habit-focused reset
🔹 Boost – labs + foundational clinical support
🔹 Optimize – full all-inclusive transformation

And… there’s a Grand Prize for the most improved.

If you want stronger habits, better energy, clearer direction, and a reset that actually sticks, this is it.

👉 Link in bio; spots limited!!